High protein macros
Protein anchored to body weight, for muscle.
Daily protein target
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Enter calories, weight, and protein factor.
Fat
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Carbs
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Formula: Protein (g) = factor x kg. Fat (g) = cal x fat% / 900. Carbs (g) = remaining calories / 4.
A high protein split anchors protein to body weight first, then fills the rest with fat and carbs. Ideal for building muscle or keeping it while cutting, with protein at 1.8 to 2.5 g per kg.
Protein anchored to body weight, for muscle.
Enter calories, weight, and protein factor.
Research lands on 1.6 to 2.2 g of protein per kg per day for muscle growth, up to 2.5 while cutting hard. Setting protein from weight, not from a percentage, keeps the target correct whether you eat 2000 or 3500 calories.
Fat stays around 20 to 30 percent of calories for hormone health, then carbs take whatever calories remain to fuel training. On rest days you can shift some carbs to protein or fat without changing the total.